HPE (Health Packet #2)

CARDIOPULMONARY RESUSCITATION
AKA: CPR
CPR VIDEO- 4 MINUTES
 https://www.youtube.com/watch?v=Vmb1tqYqyII
I. CHEST COMPRESSIONS
A. Finding the Correct Hand Position

1. find notch where lower ribs meet sternum (xiphoid process)
2. place heel of hand on sternum next to index finger
3. place other hand over top of first hand
4. use heel of the hand to apply pressure on the sternum
FINDING CORRECT HAND POSITION
HEART LOCATION
B. Position of the Rescuer

1. kneel at the victim’s chest
2. straighten arms, lock elbows w/ shoulders over hands
3. push w/ weight of upper body, don’t contract muscles
RESCUER POSITION
C. Compression Technique
1. push the sternum down 1.5” to 2”
2. compressions are administered at a rate of 80 to 100 per minute
3. 30 compressions in 20 seconds (equals about 5 cycles/2 minutes)
II. COMPRESSION/BREATHING CYCLES
A. 30 compressions & 2 breaths = one CPR cycle

B. 5 continuous cycles= 2 minutes
C. After 5 cycles, stop & recheck the pulse
ONE PERSON ADULT CPR
III. TWO PERSON CPR
A. 30 compressions & 2 breaths

B. Person giving breaths checks pulse
IV. WHEN TO STOP CPR
A. Another trained person take over CPR for you

B. Advanced medical personnel arrive & take over care
C. Exhausted & unable to continue
D. Scene becomes unsafe
E. Person’s heart starts beating
CPR VIDEO- 4 MINUTES
https://www.youtube.com/watch?v=ozzZVQQTvo4
FIRST AID VIDEO- 7 MINUTES
 10 Common First Aid Mistakes

I. BLEEDING
A. Primary Objectives
1. control bleeding
2. prevent infection
B. Methods for Controlling Bleeding
1. direct pressure w/ clean cloth or hand
2. elevate
3. use pressure points
II. SHOCK
A. Definition- a depressed state of body functions

B. S & S:
1. cold, clammy skin
2. fast, shallow breathing
3. weak, rapid pulse
C. Treatment
1. lie person down
2. elevate feet to improve blood flow to the brain
3. keep warm
4. get medical help
III. HEAT RELATED ILLNESSES
A. Heat Exhaustion
1. def.- decreased level of hydration caused by exposure to heat
2. S & S- dizziness, nausea, faintness, weakness, pale-cool-moist
skin, rapid pulse, shallow breathing
3. treatment- lie in shade, drink fluids, remove excess clothing
III. HEAT RELATED ILLNESSES
B. Heat Stroke
1. def.- medical emergency caused by
high body temperature
2. S&S- dizziness, nausea, ringing in the ears,
blurred vision, skin is bright red-hot &
dry, rapid & strong pulse,
unconsciousness, fever
3. treatment- cool body, remove clothing,
drink fluids, transport for treatment
IV. INJURIES
A. Types of:
1. sprains- damage to ligaments
(ligaments= connect bone to bone)
IV. INJURIES
A. Types of:
2. strains- muscle and/or tendon damage
(tendons= connect muscle to bone)
IV. INJURIES
A. Types of:
3. dislocations= bone moves from it’s original position
IV. INJURIES
A. Types of:
3. dislocations= bone moves
4. fractures= broken bones
IV. INJURIES
B. Signs & Symptoms

1. heat
2. redness
3. swelling
4. pain
5. loss of function
IV. INJURIES
C. Treatment
1. Rest
IV. INJURIES
C. Treatment
1. Rest
2. Ice (first 48 hrs= acute stage)
IV. INJURIES
C. Treatment
1. Rest
3. Compression
IV. INJURIES
C. Treatment
1. Rest
3. Compression
4. Elevation
IV. INJURIES
C. Treatment
1. Rest
3. Compression
4. Elevation
5. seek medical assistance
V. CHOKING
V. CHOKING
A. Give Back Blows- give 5 blows between shoulder blades with the heel of your hand
V. CHOKING
B. If still choking, do abdominal thrusts (Heimlich)

1. stand behind person & wrap arms around waist
2. place clenched fist about navel, grab fist w/ other hand
3. quickly pull inward & upward
4. perform a total of 5 abdominal thrusts
5. continue cycles of 5 back blows & 5 thrusts until object is coughed up
6. take the object out of the mouth if you see it
CHOKING VIDEO- 3 MINUTES
https://www.youtube.com/watch?v=SwJlZnu05Cw
FITNESS CONCEPTS
I. EXERCISE
A. Definition
1. The active use of the body to build or maintain strength and
endurance to make the body healthier.
B. Why is it needed?
1. Relatively few active lifestyles. Most occupations are
sedentary, behind the desk jobs.
I. EXERCISE
C. Benefits of Exercise:
1. Develops muscle tone
2. Develops strength
3. Helps with weight control
4. Creates stronger bones
5. Reduces high blood presssure
6. Reduces cholesterol
7. Reduces stress levels
8. Feel good about yourself (improves self-esteem)
9. Slows physical effects of aging
II. BASIC FITNESS TERMS
A. Muscle Contractions
1. Eccentric – Lengthening of the muscle
2. Concentric – Shortening of the muscle
B. Types of Exercise
1. Anaerobic – Muscles working without oxygen
2. Aerobic – Muscles working with oxygen
C. Cardiovascular Fitness
-Ability of the heart and lungs to function efficiently during aerobic activity
D. Muscular Strength
-The maximum force that can be applied by a muscle one time
E. Muscular Endurance
1. The ability of a muscle to apply force
over a long period of time
F. Flexibility
1. The ability to move a joint through its complete range of motion
G. Body Composition
1. % of lean tissue and fat in the body
H. Overload Principle
1. Working the body harder than it is used to, increases strength at
the maximal rate
I. Progression Principle
1. Increasing the intensity of a workout gradually to adapt
to changing workload
III. WAYS TO MEASURE EXERCISE
A. VO2 Max
1. Total amount of oxygen consumed by the body as it
exercises, indicator of cardiovascular fitness level
B. Target Heart Rate (THR)
1. Percentage of your maximal heart rate that needs to be
reached to increase cardiovascular fitness
III. WAYS TO MEASURE EXERCISE
Finding target heart rate:
 Find maximal heart rate (MHR)
 220-age
 Multiply MHR by 60% (lower threshold limit)
 Multiply MHR by 90% (higher threshold limit)
 Example of a 20 year old
 220-20=200 (MHR)
 200 x .60 = 120 (lower limit)
 200 x .90 = 180 (higher limit)
 Target Heart rate is between 120-180 beats per minute
IV. BASIC WORKOUT PRINCIPLES
A. Components of an Exercise Program
1. Warm-up
2. Work out
3. Cool down
B. Components of a Workout
1. Frequency – how often you exercise
2. Intensity – how hard you exercise
3. Time – how long you exercise
IV. BASIC WORKOUT PRINCIPLES
C. Overtraining
1. If you feel burnt out, weak, and/or sore you are probably overtraining
2. Lack of rest = lack of improvement
3. Training the same muscle groups on consecutive days will counteract
good results (exception is abs)
4. Each muscle group needs to rest for a minimum of 48 hours.
FOR ATHLETES
I. USDA DIETARY GUIDELINES
A. Healthy eating habits helps to prevent chronic diseases like obesity, heart
disease, high blood pressure and diabetes
B. Healthy eating patterns limit added sugars. Less than 10% of your daily
calories should come from added sugars.
C. Avoid saturated & trans fat found in butter, whole milk, red meat & oils.
D. Limit sodium intake which is high in processed foods like pizza & soups.
E. Physical activity is one of the most important things you can do to improve
your health. One hour of activity is recommended per day.
II. MY PLATE FOOD GUIDE HEALTHY EATING PATTERNS
A. Fruits & Vegetables- you should fill half of your plate with colorful
fruits & vegetables at every meal
B. Grains- at least half of which are whole grains

C. Proteins- including seafood, lean meats & poultry, eggs, legumes

(beans & peas), soy products, and nuts/seeds
D. Dairy- fat free or low-fat dairy, including milk, yogurt & cheese
E. Oils- including those from plants: canola, corn, olive, peanut,

safflower, soybean & sunflower. Oils also are naturally
present in nuts, seeds, seafood, olives & avocados.
III. CREATING HEALTHY EATING HABITS
A. Plan snacks & meals ahead of time

B. Don’t eat after dinner, chew gum or brush your teeth.
C. Shop on a full stomach
D. Eat at regular intervals (every 4 hours)
E. Pack your breakfast full of protein
F. Eat slowly, chew more
IV. READING NUTRITION LABELS
Foods with more than one ingredient must have an ingredient list on the label.
Ingredients are listed in descending order by weight. Those in the largest amounts are
listed first. This information is particularly helpful to individuals with food sensitivities,
those who wish to avoid pork or shellfish, limit added sugars or people who prefer
vegetarian eating.
A. Start with the Serving Size
1. Look here for both the serving size (the amount people typically eat at one time) and
the number of servings in the package.
2. Compare your portion size (the amount you actually eat) to
the serving size listed on the panel. If the serving size is
one cup and you eat two cups, you are getting twice the calories,
fat and other nutrients listed on the label.
B. Check Out the Total Calories
1. Find out how many calories are in a single
serving.
2. It's smart to cut back on calories if you
are watching your weight.
C. Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your
daily meal plan. Percent DV are for the entire day, not just one meal or snack. Daily
Values are average levels of nutrients for a person eating 2,000 calories a day. A food
item with a 5 percent DV of fat provides 5 percent of the total fat that a person
consuming 2,000 calories a day should eat.
D. Check Out the Nutrition Terms
1. Low calorie: 40 calories or less per serving.
2. Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
3. Reduced: At least 25 percent less of the specified nutrient or calories than the usual
product.
4. Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular
vitamin.
5. Calorie free: Less than five calories per serving.
6. Fat free/sugar free: Less than ½ gram of fat or sugar per serving.
7. Low sodium: 140 milligrams or less of sodium per serving.
8. High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving.
E. Choose Low in Saturated Fat, Added
Sugars & Sodium
1. Eating less saturated fat, added sugars & sodium
reduces your risk for chronic disease.
2. Saturated fat and trans fat are linked to an
increased risk of heart disease.
3. High levels of sodium can add up to high
blood pressure.
F. Fat
1. Low Fat- means 3 grams of fat per serving or less
2. Trans Fat- avoid partially hydrogenated oils
G. Sugar
1. If sugar is found in the 1st five ingredients, it’s not good!
2. Look for 5 grams or less of sugar per serving (4 grams = 1 tsp).
3. Natural sugars like fructose is okay.
4. Average American consumes 150 lbs of sugar yearly!
H. Get Enough Vitamins, Minerals and Fiber
1. Eat more fiber, potassium, vitamin D, calcium
and iron to maintain good health and help
reduce your risk of certain health problems
such as osteoporosis and anemia.
2. Choose more fruits and vegetables to get
more of these nutrients.
I. Consider the Additional Nutrients
1. Protein: A percentage Daily Value for protein is not required on the label. Eat
moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese,
plus beans and peas, peanut butter, seeds and soy products.
2. Carbohydrates: There are three types of carbohydrates: sugars, starches and fiber.
Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
3. Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit
(fructose) and milk (lactose) or come from refined sources such as table sugar
(sucrose) or corn syrup. The 2015-2020 Dietary Guidelines for
Americans recommends consuming no more than 10 percent of daily calories from
added sugars.
J. Artificial Sweeteners
1. Red Light (Bad)- avoid, cause headaches, mood changes, anxiety, hunger:
A. Aspartame (Nutrasweet or Equal)
B. Saccharin (Sweet ‘n Low)
2. Yellow Light (Moderation)- works well if baking or used in smaller amounts:
A. Sucralose (Splenda)
B. Whey Low
C. Sugar Alcohols
3. Green Light (Preferred)- come from natural sources:
A. Monk fruit
B. Stevia
C. LoQuat
D. Agave
V. EATING HEALTHY WHEN EATING OUT
 Eating out is both fun and sociable; however, studies have linked dining
out with overeating and poor food choices.
 Here is a list of helpful tips to try and stick to your health goals without
having to give up your social life:
A. READ THE MENU BEFORE YOU GO
 You’re more likely to make unhealthy choices when hungry or distracted.
 The sight and smell of food can make sticking to a plan more difficult,
especially if you are hungry.
 Choosing your food before you arrive makes it easier to avoid snap
decisions.
B. HAVE A HEALTHY SNACK BEFORE YOU ARRIVE.
 If you're hungry when you arrive at a restaurant, you may end up eating
too much. One way to prevent this is to eat a healthy snack before you
get there.
 A low-calorie, high-protein snack like yogurt could make you feel more full
and help prevent overeating.
C. DRINK WATER BEFORE & DURING YOUR MEAL
 Water is a fantastic choice for drinking before and with a meal,

especially if you drink it instead of sugar-sweetened drinks.
 Replacing sugar-sweetened drinks with water can help reduce your intake
of calories and added sugar.
D. CHECK HOW FOOD IS COOKED & PREPARED
 The way food is cooked can have a significant impact on the amount of
calories it contains.
 Look for food that has been steamed, grilled, roasted or poached.
 Foods that are described on the menu as pan-fried, fried, crispy, crunchy
or sauteed will usually contain more fat & calories.
E. ORDER YOUR MEAL BEFORE EVERYONE ELSE
 People’s menu choices & eating habits can be highly influenced by the
choices of other people at the table.
F. SLOW DOWN & CHEW THOROUGHLY
 Chewing your food thoroughly and eating slower could help you eat less.
It can also make you feel full more quickly.
 Putting your utensils down between mouthfuls is a good way to slow down.
G. AVOID ALL-YOU-CAN-EAT BUFFETS
 People are bad at estimating portion sizes.

 If you’re stuck with a buffet as your only choice, using a smaller plate
might help you eat less.
 Another effective trick is to use a normal-sized plate and fill half of it
with salad or vegetables.
H. ASK TO MAKE A HEALTHY SWAP
 Most people aren’t eating enough vegetables.

 Vegetables are great, since they contain very few calories, but lots of
healthy fiber and nutrients.
 Swap out fries or potatoes for extra vegetables or a salad.
I. ASK FOR SAUCES/DRESSINGS ON THE SIDE
 Sauces & dressings can add a lot of extra fat and calories to a dish, so
ask for your sauces on the side.
 Keeping it separate will make it much easier to control the amount you
eat.
J. SKIP THE PRE-DINNER BREAD BASKET
 If you show up hungry, you will eat it!

K. ORDER A SOUP OR A SALAD TO START
 Having a soup or salad before your main course can stop you from eating
too much.
L. AVOID SUGAR-SWEETENED DRINKS
 Sugary drinks add a lot of unnecessary calories and are quite bad for us.
M. SELECT FROM THE SIDES
 Order a side dish or an appetizer-sized portion instead of a regular

entrée.
N. ASK FOR A BOX
 You don’t need to clean your plate, take it home!

O. SKIP DESSERT
 Expensive and calorie loaded.

HEALTH CARE & INSURANCE
Understanding Your Health Insurance Costs Video- 5 minutes
https://www.youtube.com/watch?v=DBTmNm8D-84
 In 2017, U.S. health care costs were $3.5 trillion.
 That makes health care one of the country's largest industries.
 It equals 17.9 percent of gross domestic product.
 In comparison, health care cost $27.2 billion in 1960, just 5 percent of GDP.
 That translates to an annual health care cost of $10,739 per person in 2017
versus just $146 per person in 1960.
 Health care costs have risen faster than the average annual income.
 What Caused This Increase?
1. government policy
2. lifestyle changes.
Government Policy:
 First, the United States relies on company
sponsored private health care insurance.
 The government created programs like Medicare
and Medicaid to help those without insurance.
 These programs spurred demand for health care
services. That gave providers the ability to raise prices.
 Americans use the same amount of health care as residents of other
nations. They just pay more for them. For example, U.S. hospital prices
are 60% higher than those in Europe. Government efforts to reform
health care and cut costs raised them instead.
Lifestyle changes:
 Chronic illnesses, such as diabetes and heart disease, have increased.
 They are responsible for 85 percent of health care costs. Almost half of
all Americans have at least one of them. They are expensive and difficult
to treat.
 As a result, the sickest 5% of the population consume 50 percent of total
health care costs. The healthiest 50 percent only consume 3 percent of
the nation's health care costs.
 The U.S. medical profession does a heroic job of saving lives. But it comes
at a cost. Medicare spending for patients in the last year of life is six
times greater than the average.
 Under current law, if your plan covers children, you can now add or keep your
children on your health insurance policy until they turn 26 years old.
 Children can join or remain on a parent's plan even if they are:
1. Married
2. Not living with their parents
3. Attending school
4. Not financially dependent on their parents
5. Eligible to enroll in their employer’s plan
 If you can afford health insurance but choose not to buy it, you may pay a fee called
the individual Shared Responsibility Payment when you file your federal taxes.
 Some states have their own individual health insurance mandate, requiring you to
have qualifying health coverage or pay a fee with your state taxes.
 Finding a job that has health care benefits is extremely important. Health care
costs are extremely difficult to pay for out of pocket.
 Here are some things to think about
when going to the doctor for the first
time on your new health care insurance:
YOUR ROADMAP TO HEALTH INSURANCE
1. Put your health first

 Staying healthy is important for you and your family.
 Maintain a healthy lifestyle at home, at work, and in the community.
 Get your recommended health screenings and manage chronic conditions.
 Keep all of your health information in one place.
2. Understand your health coverage

 Check with your insurance plan or state Medicaid or CHIP program to see
what services are covered.
 Be familiar with your costs (premiums, copayments, deductibles, co-insurance).
 Know the difference between in network and out-of-network.
3. Know where to go for care

 Use the emergency department for a life-threatening situation.
 Primary care is preferred when it’s not an emergency.
 Know the difference between primary care and emergency care.
4. Find a provider
 Ask people you trust and/or do research on the internet.
 Check your plan’s list of providers.
 If you're assigned a provider, contact
your plan if you want to change.
 If you're enrolled in Medicaid or CHIP,
contact your state Medicaid or CHIP
program for help.
5. Make an appointment:
 Mention if you’re a new patient or have been there before.
 Give the name of your insurance plan and ask if they take your insurance.
 Tell them the name of the provider you want to see and why you want an
appointment.
 Ask for days or times that work for you.
6. Be prepared for your visit

 Have your insurance card with you.
 Know your family health history and make a list of any medicines you take.
 Bring a list of questions and things to discuss, and take notes during your
visit.
 Bring someone with you to help if you need it.
7. Decide if the provider is right for you:

 Did you feel comfortable with the provider you saw?
 Were you able to communicate with and understand your provider?
 Did you feel like you and your provider could make good decisions
together?
 Remember: it is okay to change providers.
8. Next steps after your appointment:

 Follow your provider’s instructions.
 Fill any prescriptions you were given, and take them as directed.
 Schedule a follow-up visit if you need one.
 Review your explanation of benefits
and pay your medical bills.
 Contact your provider, health plan, or
Medicaid or CHIP agency with any questions.
Health Insurance Explained Video- 5 minutes
https://www.youtube.com/watch?v=-58VD3z7ZiQ
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CARDIOPULMONARY RESUSCITATION

A. Finding the Correct Hand Position

B. Position of the Rescuer

A. 30 compressions & 2 breaths = one CPR cycle

A. 30 compressions & 2 breaths

A. Another trained person take over CPR for you

 10 Common First Aid Mistakes

A. Definition- a depressed state of body functions

B. Signs & Symptoms

B. If still choking, do abdominal thrusts (Heimlich)

B. Grains- at least half of which are whole grains

C. Proteins- including seafood, lean meats & poultry, eggs, legumes

E. Oils- including those from plants: canola, corn, olive, peanut,

A. Plan snacks & meals ahead of time

C. Let the Percent Daily Values Be Your Guide

 Water is a fantastic choice for drinking before and with a meal,

 People are bad at estimating portion sizes.

 Most people aren’t eating enough vegetables.

 If you show up hungry, you will eat it!

 Order a side dish or an appetizer-sized portion instead of a regular

 You don’t need to clean your plate, take it home!

 Expensive and calorie loaded.

Understanding Your Health Insurance Costs Video- 5 minutes

1. Put your health first

2. Understand your health coverage

3. Know where to go for care

6. Be prepared for your visit

7. Decide if the provider is right for you:

8. Next steps after your appointment:

Health Insurance Explained Video- 5 minutes

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